Why a lactate test is better than a 20' test

Nice that you're reading this blog, in this blog I'll briefly and concisely take you into the world of exercise tests, specifically we'll discuss the difference between a lactate test and a 20' test.

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Testing

An exercise test involves physical effort. Data is collected via various devices that give value to the load and how the body responds to that load. Within endurance sports and specifically cycling, this includes data such as wattage, cadence, heart rate and lactate. The intention is that the athlete provides maximum performance so that his or her physical upper limit can be determined. The collected data provides insight into the athlete's current condition. Personal training zones can also be created so that training courses can be more tailored to the individual. This means that you can train more effectively with general guidelines. Every body is different, responds differently to stimuli, or needs different stimuli to make progress. There are various tests to do. Some are more practical than others, but there is also a difference in accuracy. In this blog, we go a little deeper into the lactate test and the 20-minute protocol.

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Lactate test

This test is performed indoors or on 1 long climb. This controlled environment ensures that you can cycle steadily at a certain intensity. The protocol takes 30-50 minutes. It starts at a low wattage so that the body can warm up. The intensity is increased every 5 minutes. The athlete is instructed to cycle as far as possible in the protocol. At the end of each step, data such as heart rate and lactate is collected. Lactate is a substance that is produced in the body when carbohydrates are burned. The amount of this value says something about your efficiency at that intensity. Based on these values, the aerobic and anaerobic thresholds can be determined. These thresholds are important to know if you specifically want to improve on something, such as climbing, time trial, criteria or mountain bike marathons. Lactate can be measured via the blood; a small hole is pierced in the earlobe where a drop of blood is extracted.

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20' test

The most famous test among fanatical cyclists is the 20' test. This involves a full 20 minutes of driving. The average wattage that comes out is then multiplied by 0.95 to determine FTP. In theory, FTP can be maintained for one hour and training zones can be based on this. This test can be performed both indoors and outdoors.

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Trade-off between the 2 tests

1. The lactate test

• Biggest benefits
  • Accuracy
  • Mentally easier
  • Help and guidance from an expert
  • Repeatability
• Biggest disadvantage
  • Relatively higher costs

2. The 20' test

• Biggest benefits
  • Free
  • Repeatability
• Biggest disadvantages
  • Often an overestimation
  • Difficult to carry out on public roads in the Netherlands
  • Pacing often goes wrong

Advice

In my opinion, the accuracy of the lactate test far outweighs the benefits of the 20' test. Completing the same protocol annually at the same phase of the season (preferably in the basic or construction phase) works best because the zones are then well calculated and you know exactly what to work on towards your goal. During the year, you can then use the 20' test 3 to 4 to confirm whether you are on the right track. From July 20, Optimal Cycling, in collaboration with 2ByEleven Coaching, will also offer lactate tests. Leave a message via the social media channels or by email if you are interested.

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